The visible growth is exciting! The joy of utilizing data
Just riding is a waste!
“I’ve put on a bit of weight recently, so I started cycling for my health, but I’m not sure if it’s working.” “I enjoy riding, but is it really improving my fitness?” Have you ever had thoughts like these?
The truth is, if you just ride your bike aimlessly, you often won't feel much of an effect. It's fun, but it can feel like you're just doing it without much purpose.
But don’t worry! There’s a trick to enjoying cycling more as an exercise. And that is to start using data.
How does using data change things?
You might think, "Data sounds complicated...", but it's not at all! Just by being a little more aware of your heart rate, pace, and load while riding, your cycling can instantly feel more like training.
① Find your "just right pace"
Heart rate is the clearest data point that tells you the intensity of your exercise. There are various ways to categorize intensity based on heart rate, but you can also roughly categorize it as follows:
| Zone | Exercise Intensity | Heart Rate | Perceived Effort | Example |
|---|---|---|---|---|
| Zone 1 | Recovery / Light Exercise | 50–60% of Max Heart Rate | Easy to talk. No fatigue. | Cool-down, relaxed ride |
| Zone 2 | Endurance Improvement / Base Training | 60–75% of Max Heart Rate | Slightly breathless but comfortable. Can sustain for a long time. | Long ride, sightseeing cycling |
| Zone 3 | Efficiency Improvement / Strength Building | 76–87% of Max Heart Rate | Breathing heavily, difficult to talk. Requires concentration. | Hill climbing, tempo ride |
For example, if you decide to "ride mainly in Zone 2 for an hour today," you can exercise without feeling too tired the next day, and experience both enjoyment and improvement simultaneously.
② Quantify your effort with numbers
When you look at numbers like TSS (Training Stress Score) displayed on cycle computers or Zwift, or "Relative Effort" used in apps like Strava, you can see how hard you've worked. This is super useful.
For example...
- If the number is high, you might think, "I had a good training session today!"
- If the number stays low for several days, you might realize, "Maybe I should pick up the pace a bit?"
Looking at your data after a ride, excitedly wondering, "How hard did I push myself today?" will become a new joy!
③ Check your progress with FTP!
Measuring your FTP (Functional Threshold Power, the maximum power you can sustain for one hour) tells you your current fitness level. And when that number goes up, even a little, you'll feel energized and think, "I'm improving!"
For example, knowing "I was at 150W three months ago, but now I'm at 160W!" should make cycling even more enjoyable.
If you're using data, this gear is convenient!
For those who think, "Data sounds interesting, but how do I measure it?", here are a few easy-to-use items for beginners.
① Cycle Computer (Cyclocomputer)
While you can use your smartphone as a substitute, a dedicated device is more convenient for many reasons. It allows you to check distance, speed, heart rate, power, and more in real-time, and record your routes.
② Heart Rate Monitor
It's perfect for efficient training as it allows you to accurately grasp the intensity of your exercise. There are chest strap types and wrist-worn types, but chest straps offer superior accuracy!
③ Power Meter
While a bit pricey, it's essential for those who want to train seriously. It measures power and cadence. Pedal-based and crank-based types are popular.
Enjoy your growth!
By utilizing data, plain cycling transforms into "training." And seeing the numbers gradually improve makes you feel like, "I want to try even harder!" It's similar to a weighing scale when you're concerned about your weight.
Why not start with a cycle computer or heart rate monitor? A whole new way of enjoying cycling will open up!